TIM'S GYM

WOD

Row 5000 Meters for time

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WOD

3 Rounds for time

50 sit-ups

50 wall ball shots

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WOD

"Barbara"

5 rounds for time

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Congratulations to Krista and "Doc" from CrossFit SoCal for making the San Diego Union Tribune yesterday.  Check out THIS ARTICLE

Remember to come check us out this Saturday for a FREE WOD at 9:30 followed by an open house until 2:00 p.m. where you can have all of your questions about CrossFit answered.   

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WOD

3 Rounds for time

205lb. Deadlift x 15

95 lb. Thrusters x 15

Run 400 meters

Jeff Higgs demonstrating some jiu-jitsu self defense techniques at this weekends CrossFit certification in San Diego.  Jeff can be contacted at 619-549-9476.

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WOD

Muscle up training

Work on pull-ups on the rings, ring dips and the transition with an assist from your legs.  If you have a muscle-up, work on multiples.  Practice this for 30 min, rest for 5 min, then row 500 meters in an all out sprint 2 times with a 3 min rest between sprints.

Practicing the over head squat at this weekends CrossFit certification in San Diego.

Post number of consecutive muscle-ups completed and times on the 500 meter rows to comments.

WOD

There will be no class this Saturday the 25th.  Take a break!

Next Saturday we will be conducting a WOD at 9:30 a.m. followed by an open house Until 2:00 p.m.  CrossFit Encinitas is only a month old and I know there are questions out there.  So please, read the free journal linked to this site, go through the frequently asked questions and come to the open house to ask any other questions you might have.  Carolyn Brumfield, Russian Kettlebell Challenge level 2 instructor and Muscle Balance and Function Development practitioner will be there as well!

WOD

Back Squat

5-5-5-5-5

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Grace Wheeler chalking up!  That is her new favorite thing to do at the gym.  She says, "Can I put my hands in the chalk."  Then she picks up the 4kg kettlebell.

Remeber there will be NO free Saturday class this Saturday the 25th.  See you next weekend.

WOD

"Annie"

50-40-30-20-10

Double Unders

Sit-Ups

For time

Perform 50 double unders followed by 50 GHD sit-ups or ab mat sit-ups if you don't have a GHD.  Then perform 40-30-20-10.

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WOD

"Jackie"

1000 meter row

Thrusters 45 lbs. (50 reps)

Pull-ups (30 reps)

for time

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There will be no 7:30-8:30 class this Friday August 24th and no class Saturday August 25th.  Sorry for any inconvenience.

WOD

"Elizabeth"

21-15-9 reps for time

Clean 135lbs

Ring Dips

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WOD

Jump Rope!

Work on speed, high knees and double unders for 45 minutes.  Take no more than a 1 minute rest at any one time.  Substitute jump rope with rowing, focusing on proper technique and efficient strokes, if jump rope is not an option.

Here are some pics from the USA Boxing amateur event at Encinitas Boxing and Fitness on Sat. August 18th.  There were some awesome fighters there, especially the little guys (and gals).

There will be no Saturday class this Saturday August 26th.  Sorry for any inconvenience.

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WOD

5 rounds for time

15 x Thrusters 35 lb dumbbells

20 x Slam Ball 20 lb ball

walking lunges x 80 ft.

Scale weights as needed.

There is an amateur boxing event at Encinitas Boxing and Fitness tonight starting at 6:00 p.m.  Get there early because the place fills up fast.  Call (760) 436-8682 for more information.

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WOD

Practice Handstands, HSPU, and L-Sits for 45 min.

Tim performing "Nancy" 

Remember that Saturday 9:30 a.m. classes are always FREE.  All ages and fitness levels are welcome so come down and try a WOD (Workout of the Day).

WOD

"Nancy"

5 Rounds for time

400 Meter Run

Overhead Squat 95 lbs.x 15 reps

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WOD

"Kelly"

5 Rounds for time

Run 400 meters

30 Box Jumps, 24 in. box

30 Wall ball shots, 20 lb. ball

Here is a great example of some substitution exercises.  Supported ring dips in place of regular dips or ring dips (left) and ring rows in place of pull-ups (right).  Learning the basic exercises and finding out the best substitutions for beginners is some of what you will learn at the Intro to CrossFit classes.

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WOD

3 Rounds for time

Row 1000 Meters

Pull-ups x 20

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WOD

Front Squat

5-5-5-5-5

Carson, 5 years old, climbing to the top of the rope at CrossFit Encinitas.  Nice Job!

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Rest Day

Carolyn Brumfield is an RKC level 2 instructor and a Muscle Balance and Function Development practitioner.  She is sharing the space with CrossFit Encinitas and is available for classes and one-on-ones.  You can contact her at carolyn@carolynfitness.com  or check out her site at www.carolynfitness.com. 

 

Thanks to Klein for coming to our second FREE Saturday class and breezing through it.  Remember Saturdays are always free so bring a friend and try one of our WODs.

WOD

3 Rounds for time

25 Wall Ball Shots

25 Box Jumps

Run 400 Meters

Thanks to Rafael Ramos from Gracie Barra San Diego for coming and tearing through yesterdays WOD.  Nice job on those Burpees.  Check out the school for some awesome Jujitsu instruction.

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WOD

3 rounds for time

15 Burpees

15 Kettlebell Swings (1.5 pood)

25 Double Unders

Mom doing scaled Med Ball Cleans.

Please check out our Class and Fee Schedule as it has been updated.

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WOD

3 Rounds for time

15 Pull-Ups (Substitute ring rows, jumping pull-ups or band pull-ups)

15 Ring Dips (Substitute regular dips or push-ups)

15 Knees to Elbows (Substitute hanging knee ups or sit-ups)

See the concentration before she approaches the rings.

Here is a great example of scaling a work-out from the folks at CrossFit Santa Cruz.  Scaled Workout Demo

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WOD

Perform each exercise for 1 minute for 5 rounds with no rest between rounds

Med Ball Cleans (20 lb. ball)

Row

push-ups

Count the lowest number of reps performed for for a round out of the 5 rounds for each exercise (calories on the rower).  Add up your score and post it to comments.  An example would be for push ups your numbers were 40-25-20-17-18 you score would be 17 plus the lowest numbers from your other exercise.

Tim testing out the rope right after installation.

Come try CrossFit out.  Your first class is FREE and Saturday classes are always FREE. 

WOD

Today we will work the air squat some more.

Tabata Squats x 3 iterations with a 3 min. rest between iterations.

Focus on proper technique more than high numbers for those of you who are new.  You can rest in either the up or down positions but rest in the down to make the exercise extremely more difficult. 

Post total number of squats performed for each individual iteration.  For example 100-85-87.

Rest Day

Thanks to the Hilton family for checking out CrossFit Encinitas for our  first Saturday class.  We will be having FREE classes on Saturdays at 9:30 a.m. so if you want to give CrossFit a shot with no strings attached come on down.

Please check out our site regularly as our class times will be undergoing some changes.  As far as the week of August 6th the times are as follows

Monday-Wednesday-Friday, August 6th, 8th, and 10th

6:30 a.m.-7:30 a.m.

5:00 p.m.-6:00p.m.

Saturday August 11th

9:30 a.m.

No class this Tuesday and Thursday August 7th and 9th. 

WOD

"Fight Gone Bad"

For a description of "fight gone bad" click HERE

Please, if you have any questions about the WOD or CrossFit in general refer to the FAQ page of the main site and don't hesitate to call or email us.

    

         

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WOD

5 rounds for time

20 double unders

15 thrusters 95#

10 push-ups

                                                                                                                                                

2nd day at CrossFit Encinitas.  Come check us out for a FREE class on Saturday at 9:30. 

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Open For Business

Thanks to everyone who came out for opening day, especially Bruce and Sandra who were in town all the way from Edmonton Canada and were the first ones on the scene at CrossFit Encinitas.  Great job guys.    

WOD

5 rounds for time

25 push-ups

25 sit-ups

25 box jumps

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OPENING DAY

For todays WOD we are going to work the squat as it is one of our foundational movements in athletics and in life (or at least it should be).

1 interval of Tabata Squats followed by a 3 min rest

Front Squat 5-5-5

Overhead Squat 5-5-5

Remember Classes are from 6:30 a.m.-7:30 a.m., 7:30 a.m.-8:30 a.m., 11:00 a.m.-12:00 p.m., and from 5:00 p.m.-6:00p.m.

Hope you can make it out for a class sometime during opeing week.  All classes opening week are FREE so bring a friend, a spouse, or a parent.  See you when you get here.

Post minimum reps on all Tabata intervals and loads to comments